If you are looking to get a bit more structure in your training programme for your next race, here is a 12 week training programme which has been put together for intermediate level athletes.
It is designed to take up 6-8 hours worth of training time each week with varied sessions, and the end goal being completing an Olympic distance triathlon in a solid time.
For the strength and weight sessions we have outlined the workouts below the training programme.
For the strength and weights sessions follow this programme below.
Week 1 (15 repetitions of each exercise with 3 sets of each exercise)
Session 1 - (Lower Body (LB)) Straight leg deadlift / Squats / Hamstring Curls
Session 2 - (Upper Body (UB)) Deadlift / Lat Pull Down / Bench Press
Week 2 (15 repetitions of each exercise with 3 sets of each exercise)
Session 1 - (LB) Lunges / Leg Press / Split Squat
Session 2 - (UB) Lateral Dumbell Raise / Straight arm cable pulldown / Standing Shoulder Press
Week 3 (12 repetitions of each exercise with 3 sets of each exercise)
Session 1 - (Lower Body (LB)) Straight leg deadlift / Squats / Hamstring Curls Session 2- (Upper Body (UB)) Deadlift / Lat Pull Down / Bench Press
Week 4 (12 repetitions of each exercise with 3 sets of each exercise)
Session 1 - (LB) Lunges / Leg Press / Split Squat
Session 2 - (UB) Lateral Dumbell Raise / Straight arm cable pulldown / Standing Shoulder Press
Week 5 (10 repetitions of each exercise with 3 sets of each exercise)
Session 1 - (Lower Body (LB)) Straight leg deadlift / Squats / Hamstring Curls Session 2 - (Upper Body (UB)) Deadlift / Lat Pull Down / Bench Press
Week 6 (10 repetitions of each exercise with 3 sets of each exercise)
Session 1 - (LB) Lunges / Leg Press / Split Squat
Session 2 - (UB) Lateral Dumbell Raise / Straight arm cable pulldown / Standing Shoulder Press
Week 7 (8 repetitions of each exercise with 4 sets of each exercise)
Session 1 - (Lower Body (LB)) Straight leg deadlift / Squats / Hamstring Curls Session 2 - (Upper Body (UB)) Deadlift / Lat Pull Down / Bench Press
Week 8 (8 repetitions of each exercise with 4 sets of each exercise)
Session 1 - (LB) Lunges / Leg Press / Split Squat
Session 2 - (UB) Lateral Dumbell Raise / Straight arm cable pulldown / Standing Shoulder Press
Week 9 (6 repetitions of each exercise with 4 sets of each exercise)
Session 1 - (Lower Body (LB)) Straight leg deadlift / Squats / Hamstring Curls Session 2 - (Upper Body (UB)) Deadlift / Lat Pull Down / Bench Press
Week 10 (6 repetitions of each exercise with 4 sets of each exercise)
Session 1 - (LB) Lunges / Leg Press / Split Squat
Session 2 - (UB) Lateral Dumbell Raise / Straight arm cable pulldown / Standing Shoulder Press
Week 11 (6 repetitions of each exercise with 4 sets of each exercise)
Session 1 - (Lower Body (LB)) Straight leg deadlift / Squats / Hamstring Curls Session 2 - (Upper Body (UB)) Deadlift / Lat Pull Down / Bench Press
If you have any questions on the workout don't be afraid to drop us an email with any queries.
Thanks and Enjoy!!